The Power of Mindfulness and Meditation During Grief

The Power of Mindfulness and Meditation During Grief

In times of stress, grief, anxiety, depression, or loss, finding moments of peace can seem impossible. However, the practices of mindfulness and meditation offer powerful tools to access calm and inner peace, even amidst life's storms. This blog post delves into the benefits of these practices, how to meditate, the concept of "watching the thinker," connecting to a higher self or source, and the use of binaural beats and frequencies to calm the nervous system and promote well-being.

Understanding Mindfulness and Meditation

Mindfulness and meditation are ancient practices that have gained significant popularity in the modern world due to their profound benefits on mental, emotional, and physical health.

Mindfulness is the practice of being present in the moment, observing your thoughts and feelings without judgment. It involves paying attention to what is happening around you and within you, creating a sense of awareness and acceptance.

Meditation is a broader term that encompasses various practices designed to cultivate mindfulness, focus, and tranquility. It often involves sitting quietly, focusing on the breath, a mantra, or a visualization, and letting go of distracting thoughts.

The Science Behind Meditation and Grief

Meditation has been scientifically proven to reduce symptoms of stress, anxiety, and depression, which are often heightened during periods of grief. According to a study published in the Journal of Clinical Psychology, mindfulness meditation can significantly reduce symptoms of depression and anxiety in individuals experiencing grief . Another study in the Journal of Affective Disorders found that meditation helps improve emotional regulation, leading to better management of grief and loss .

How to Meditate: Practical Steps

Meditation can be practiced in many ways, but here are some basic steps to get you started:

  1. Find a Quiet Space: Choose a place where you won't be disturbed. It could be a quiet room, a peaceful garden, or even a comfortable chair.

  2. Get Comfortable: Sit or lie down in a comfortable position. Keep your back straight if you're sitting.

  3. Focus on Your Breath: Close your eyes and take deep breaths. Focus on the sensation of the breath entering and leaving your body.

  4. Observe Your Thoughts: As you meditate, thoughts will inevitably arise. Rather than getting caught up in them, simply observe them as they pass by, like clouds in the sky. No judgement, just simply watch them.

  5. Return to Your Breath: Whenever you notice your mind wandering, gently bring your focus back to your breath.

  6. Practice Regularly: Consistency is key. Start with just a few minutes each day and gradually increase the duration as you become more comfortable.

Watching the Thinker: Accessing the Calm Within

The concept of "watching the thinker" comes from the teachings of spiritual teacher Eckhart Tolle. It involves stepping back and observing your thoughts rather than being consumed by them. This practice can help you realize that you are not your thoughts; rather, you are the awareness behind them.

Steps to Watch the Thinker:

  1. Become Aware: Start by becoming aware of your thoughts. Notice the flow of thoughts without trying to change or judge them.

  2. Create a Mental Distance: Imagine a space between you and your thoughts. This distance allows you to observe them more objectively.

  3. Identify Patterns: Pay attention to recurring thoughts or patterns. Understanding these patterns can help you break free from negative cycles.

  4. Focus on the Present: Bring your attention to the present moment. This helps prevent your mind from getting caught up in past regrets or future worries.

Connecting to the Higher Self or Source

Many spiritual traditions teach that there is a higher self or source of wisdom and peace within each of us. Connecting to this higher self can provide profound comfort and guidance, especially during difficult times.

Ways to Connect to the Higher Self:

  1. Meditation and Prayer: Regular meditation and prayer can help you tune into your inner wisdom and feel a connection to a higher power.

  2. Journaling: Writing down your thoughts and feelings can help you access deeper insights and guidance from within. Freewriting is a great way to uncover patterns of thought and awareness.

  3. Nature: Spending time in nature can help you feel connected to something greater than yourself. If you can, walk barefoot on the ground for a practice called "grounding".

  4. Affirmations: Use positive affirmations to reinforce your connection to your higher self. Phrases like "I am guided by inner wisdom" can be powerful.

The Power of Stillness: Quieting the Mind

Stillness and quiet are essential components of meditation and mindfulness. They allow you to listen to the subtler signals from your mind and body and create a space for healing.

Benefits of Stillness:

  • Reduces Stress: Quieting the mind can lower cortisol levels, reducing stress and its negative effects on the body.
  • Improves Focus: Regular practice of stillness enhances concentration and mental clarity.
  • Emotional Healing: Stillness allows buried emotions to surface and be processed, leading to emotional release and healing. This is so important.

Binaural Beats and Frequencies: Calming the Nervous System

Binaural beats are a form of sound wave therapy in which the brain is exposed to two slightly different frequencies simultaneously, one in each ear. This practice can induce states of relaxation, focus, or sleep.

How Binaural Beats Work:

  • Frequency: When you listen to two tones with slightly different frequencies, your brain processes a third tone that is the difference between the two.
  • Brainwave Entrainment: This third tone can help synchronize brainwaves to a desired frequency, such as alpha waves for relaxation or theta waves for meditation.

Benefits of Binaural Beats:

  1. Reduces Anxiety: Listening to binaural beats can reduce anxiety by promoting relaxation and lowering stress levels .

  2. Enhances Sleep: Specific frequencies can help improve sleep quality by promoting deep, restful sleep.

  3. Boosts Mood: Binaural beats can enhance mood by increasing the production of serotonin and dopamine.

  4. Improves Focus: Certain frequencies can improve concentration and cognitive performance, which can be beneficial during times of stress and grief.

We have compiled a list of our favorite biurnal beats for you to experiment with, you can check them out here.

Incorporating Mindfulness and Meditation into Daily Life

Integrating mindfulness and meditation into your daily routine doesn't require significant changes. Here are some simple ways to practice mindfulness and meditation regularly:

  1. Mindful Breathing: Take a few moments throughout the day to focus on your breath. This can be done anywhere and helps to bring your attention back to the present moment.

  2. Gratitude Practice: Spend a few minutes each day reflecting on things you are grateful for. This practice can shift your focus from what's missing to what you have. 

  3. Body Scan: Before bed, practice a body scan meditation. Start from your toes and move up to your head, paying attention to any sensations or tension. This can promote relaxation and improve sleep.

  4. Mindful Walking: Take a walk and focus on the sensations of your feet touching the ground, the movement of your body, and the sights and sounds around you. This practice can help ground you in the present moment.


Mindfulness and meditation are powerful tools for coping with grief, stress, anxiety, and depression. By learning how to meditate, practicing mindfulness, and incorporating techniques like watching the thinker and connecting to a higher self, you can find peace amidst the storm. Additionally, utilizing binaural beats and frequencies can further enhance your well-being by calming the nervous system and promoting relaxation.

Incorporating these practices into your daily life can lead to profound healing and transformation. Whether through a few minutes of mindful breathing or a regular meditation routine, these practices offer a path to inner peace and resilience.

    By incorporating mindfulness and meditation into your life, you can cultivate a sense of peace and resilience that will support you through life's most challenging times.

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